A few extra pounds can put you in the group of people at high risk for heart disease, diabetes, urine and kidney problems, among other conditions. You should consider dieting as an option, but before deciding on one diet among the many out there, talk to your doctor, to help guide you in choosing the one that helps you lose weight and also compensate for any deficiency in vitamins and proteins your body needs.
Diets vary from those based more on fruits and vegetables to those that are based on low-fat dairy products seeds, nuts and proteins, or lean meats. You must keep a balance in order not to un-stabilize your system by not having the necessary nutrients in your diet. In many cases, a good diet significantly reduces the amount or limits the consumption of calories. That tends to deliver good results without running any risks.
Here are some recommendations to help you lose weight and maintain good health.
• Cut down on salt, sugar, flour and fat
• Try not to fry food
• Reduce your food portions when serving meals
• Do not eat foods difficult to digest at night
• Do not eat sweets after noon
• Eat fruits before eating or as a substitute for dinnerIf you wish to follow some type of diet, there are some, such as the vegetarian diet, that does not include meat. Others, such as the Mediterranean diet, put more emphasis on eating less saturated fat. But there’s something important you should take into account, which is that you should adopt a healthy lifestyle, a change in your eating habits, so you can lose weight and keep it off forever.
Breakfasts
Monday: Coffee and milk + whole-grain toast + olive oil + tomato slices + natural orange juice.
Tuesday: Bowl of cereal with milk + orange juice + bowl of chopped fruits (apple, strawberry, blueberry, and honeydew.)
Wednesday: Cup of chocolate milk + toasted bread with one boiled egg
Thursday: Cup of coffee and milk + toast + fresh cheese + a spoonful of honey + apple or banana.
Friday: Orange juice + ½ turkey ham sandwich + light cream cheese + coffee with milk + strawberry.
Saturday: Fruit smoothie + sandwich ham and grilled cheese + one boiled egg.
Sunday: Coffee and milk + toast with olive oil + tomato and ham + kiwi
Lunches
Monday: Slice of grilled salmon + baked potatoes + broccoli
Tuesday: Grilled chicken breast + salad of lettuce, broccoli and tomato
Wednesday: Burrito lean ground meat + a portion of brown rice + Mexican pico de gallo (tomato + onion + cilantro and the juice of a lemon)
Thursday: Chicken breast stew + a portion of brown rice + salad (lettuce, tomato and carrot)
Friday: Tuna salad: lettuce + tomato + corn + black olives and balsamic vinegar
Saturday: Steamed fish + baked potatoes + salad of lettuce tomatoes and broccoli.
Sunday: Grilled chicken breast + a served in brown rice + 1/2 cup beans or peas+ salad vegetables (carrot, broccoli and potatoes)
